Warmup: ROM drills, dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 5/5/5 @ 65/75/85% WOD: 5 min clock: 25 banded push ups 400m run Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 400m run Max pull-ups more »

Warmup:  ROM, dynamic stretches, hip openers, 400m run, 20 box jumps, 10 inchworms, 5 OH squats with bar, Burgener warmup with PVC Strength:  Snatch Warmup, then 3/3/3+ @ 70/80/90% WOD: 2 Rounds for time 10 Hang Power Cleans 20 Push Press (same bar) 40 Step Ups 80 Double Unders Cooldown:  Roll out and stretch

Warmup: ROM drills, dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1 @ 75/85/95% WOD: 5 min clock: 20 banded push ups 400m run Max squats in remaining time Rest 1 min 5 min clock 20 kettle bell swings 400m run Max pull-ups more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms, Junkyard dog, Burgener Warmup Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 70/80/90% WOD: 4 Rounds 10 Pullups 400m Sprint 25 Sit ups Cooldown:  work pecs and shoulders with lacrosse ball, hip more »

Warmup:  ROM, dynamic stretches, 10 behind the head band pulls, Junkyard Dog, Burgener Warmup Strength:  Snatch Warmup:  5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  20 min AMRAP 16 DB Cleans (AHAP, use same weights for all exercises) 14 DB Push Press 12 Weighted Split Squat Cooldown:  Roll out and stretch

Warmup:  ROM, dynamic stretches, 5 high jumps, 15 burpees, 20 mountain climbers Strength: Snatch, deload WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out

Warmup: ROM drills, dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1 @ 75/85/95% WOD: 5 min clock: 20 banded push ups 400m run Max squats in remaining time Rest 1 min 5 min clock 20 kettle bell swings 400m run Max pull-ups more »

Warmup: ROM, dynamic stretches, Junkyard dog, Burgener Warmup, 10 Snatch deadlift, 10 Snatch Pulls, 10 Muscle Snatch, 10 Snatch Balance, 10 Overhead Squats all with PVC Strength: Snatch Warmup 5/5/3 @ 40/50/60% Work: 3/3/3 @ 70/80/90% of your 1 RM WOD: 15 Min AMRAP 8 Ring dips 200M sand bag runs (modify with med ball) more »

Warmup:  ROM, dynamic stretches, 10 behind the head band pulls, Junkyard Dog, Burgener Warmup Strength:  Snatch Warmup:  5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  20 min AMRAP 16 DB Cleans (AHAP, use same weights for all exercises) 14 DB Push Press 12 Weighted Split Squat Cooldown:  Roll out and stretch

Warmup: ROM drills, dynamic stretches, arm circles, Junkyard dog, snatch pulls and OHS with PVC Strength: Snatch Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD: 5 min clock: 25 banded push ups 400m run Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 400m run Max pull-ups more »